Taco Popcorn

Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.

This low-fat and low-carbohydrate treat is excellent for your next movie night. The spices add an interesting flavor to the snack. If one serving doesn't fill you up, have two — they'll count as only 1 carbohydrate exchange.

Prep time: 15 minutes


  • 71/2 cups air-popped popcorn
  • butter-flavored cooking spray
  • 11/2 tsp. cumin
  • 11/2 tsp. garlic powder
  • 11/2 tsp. onion powder
  • 11/2 tsp. Worcestershire sauce
  • cayenne pepper (optional)


  • oven (you'll need help from your adult assistant)
  • large baking pan
  • measuring cups
  • measuring spoons


  1. Preheat oven to 300º Fahrenheit (148º Celsius).
  2. Put popcorn in a large mixing bowl.
  3. Lightly coat popcorn with cooking spray. Toss and coat again.
  4. Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
  5. Sprinkle spices over popcorn and toss to coat evenly.
  6. Drizzle Worcestershire sauce over popcorn and toss again.
  7. Spread popcorn evenly in large baking pan.
  8. Bake for 10 minutes, tossing once.

Serves: 6

Serving size: 11/2 cups

Nutritional analysis (per serving):
45 calories
1 g protein
1g fat
0 g sat. fat
9 g carbohydrate
2 g fiber
0 mg cholesterol
28 mg sodium
9 mg calcium
0.6 mg iron

Diabetic exchanges:
1/2 carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Divide leftovers into individual serving sizes and put into airtight bags. Next time you're hungry for a snack, you can easily incorporate it into your meal plan.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2016 The Nemours Foundation/KidsHealth. All rights reserved.